It’s January 1st- are you ready to get fit? We asked Lara Price, a veteran personal trainer of over 25 years (some of those years training Tina!), to create an easy program that we can stick to without a huge time commitment. If you can’t make it to the gym, Lara offers online training gives busy women effective workouts to fit their lifestyles and the support needed to reach their goals.- from any where!
Here, she shows us seven easy workouts to do by yourself on the go that requires no equipment. Check out what she has to say below!
I love exercises where you get the most bang for your buck. These seven exercises work several muscle groups at once, so you can be efficient with your workout. Try a set of 12-15 repetitions for each one and be on your way in 10-15 minutes.
Squat: Start with your shoulders down and back. Engage your abdominals by pulling in your stomach. Stand tall with feet hip width apart. Start by driving your hips back then slowly bend your knees and sit back. Keep 80% of your weight on your heels and 20% on your toes, so most of your weight is back in the heels. If you find yourself raising your heels off the ground, reposition yourself and focus on sitting back into your heels. Do not lower down so far that your hips go below your knees. Only go down to a comfortable level for you. Come back up slow and controlled and then repeat.
- Muscles worked: thighs, hamstrings, hips, glutes (buttocks)
Reverse Lunge: Start with your shoulders down and back. Engage your abdominals by pulling in your stomach. Stand tall with feet hip width apart. Step your right leg back into a long stance. Let the right toe touch the ground and bend the right knee slightly towards the floor. Right heel will come off the ground. Look at your position. Make sure the left front knee is not over the left toes. Try and keep the left front knee aligned with the left ankle if possible. You do not need to bring the right knee all the way to the ground. Lower it to a comfortable level. Weight should be evenly distributed between both legs Don’t put all your weight on the back leg. Using the strength of the front left leg, bring the right leg back to starting position. Repeat on other side.
- Muscles worked: thighs, quads, hips, glutes (buttocks), calves.
Push-up:Most people think push-ups are strictly a chest exercise, but you work just as much core as you do chest. Start in a plank position with shoulders right over your wrist and hips are as low as your shoulders. Feet shoulder width apart. Pull in your abdominals and engage your core. Slowly bend the elbows and come down to where your elbows are shoulder height and then push back up. Make sure you are coming down as one solid unit and not allowing the hips to rise in the air. Options for this: You can always do an incline push-up where your hands are on a table or the back of your couch. Be sure to stay in that straight alignment and keep hips down. Then as you build strength you can start working your way down to where your hands are on the floor. Of course, the push-up can always be done on your knees.
- Muscles worked: chest, shoulders, triceps, abdominals
Plank:Did you know a simple plank pose can strengthen your core, inner thighs, glutes, and shoulders? In the plank pose make sure your hands are right under your shoulders. Your hips are as low as your shoulders and feet shoulder width apart. Squeeze your glutes and inner thighs. Pull in your abdominals. Body in a nice straight alignment. You can always do the pose on your elbows. Make sure elbows are under your shoulders and body is in the straight alignment. Start by holding the plank for 10-15 seconds and work up to 1 minute.
- Muscles worked: abdominals, inner thighs, glutes, chest, shoulders. back.
Superman:Lay on the floor on your stomach with arms straight out in front of you. Shoulders are down and back. Engage your core by pulling your abdominals in. Keep your head down facing the floor. Raise opposite arm and leg, so right arm and left leg. As you raise up squeeze your glutes, quad and inner thighs, and pull your shoulder blades back and down. Hold the poise for 2-3 seconds and then slowly lower back down. Repeat using the other arm and leg.
- Muscles worked: back (mid to lower), glutes, hamstrings, inner thighs, quads
Crunches (with purpose): We all know how to do a standard crunch, but I am going to raise the bar a little. Lay on your back on the floor with bent knees and feet on the floor. Hands behind the head. Engage your core and slowly crunch up using your core and keeping the elbows behind the head. Hold the crunch for 2-3 seconds and then take three slow counts to come down. To add a little more intensity, take your feet off the ground.
Muscles worked: abdominals
Hip Bridge: Lay on your back on the floor. Bend your knees with feet on the floor. Shoulders are down and back, core is engaged by pulling abdominals in. Arms are laying at your side palms down. Bridge your hips up towards the ceiling. Be sure to squeeze your glutes and inner thighs. Hold the bridge for 2-3 seconds. Use a 3 second count as you lower down nice and slow.
- Muscles worked: glutes, hamstrings, lower back, abdominals, inner thighs.
Lara Price is the owner of The Good Body Online Personal Training. With a Bachelor of Science degree in the fitness field and 25 years experience in the fitness industry, she has become an expert in the field of exercise science and a well known personal trainer. Her experience includes working for the USA Olympic Volleyball teams, The Cooper Fitness Center and Michael Johnson Performance center. Lara has worked with all fitness levels to help reach their weight loss and fitness goals.